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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Nick

In the 7 days ending Aug 3, 2017:

activity # timemileskm+m
  running road/trails6 3:30:00 22.18(9:28) 35.7(5:53) 460
  orienteering1 22:00 2.67(8:14) 4.3(5:07) 15
  gym ex & stretching2 15:00
  Total6 4:07:00 24.85 40.0 475
averages - sleep:6.2

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Thursday Aug 3, 2017 #

running road/trails warm up/down 8:00 [1] 1.2 km (6:40 / km)
slept:3.0 shoes: inov 8 _ 2015

Worked nights. Limited time for sleep. Drove to Perth. Lots of f-n-traffic. Got there 12 min before, got changed and ran to start as warm up part

orienteering race 22:00 [4] **** 4.3 km (5:07 / km) +15m 5:02 / km
shoes: inov 8 _ 2015

Sprint champs. No speed, and no brain in couple of locations. Went by a control (few meters only however surprised not to see it. Later went by another control without even punching it. Duh.dsq-ed. Again in a sprint.Sprints are not for me. Great area for a sprint, and great course setting imho. Thanks Canadian !

Wednesday Aug 2, 2017 #

running road/trails warm up/down 12:00 [2] 2.0 km (6:00 / km) +10m 5:51 / km
slept:7.0 (rest day)

Busy

Tuesday Aug 1, 2017 #

running road/trails 47:00 intensity: (10:00 @1) + (27:00 @2) + (10:00 @4) 8.0 km (5:53 / km) +50m 5:42 / km
slept:6.0 shoes: Asics white 17

10*1 min

gym ex & stretching warm up/down 5:00 [1]

Monday Jul 31, 2017 #

Note
slept:8.5 (rest day)

had a pretty good sleep after last night shift, however woke up with a terrible head ache, which lasted like 12 hrs.

Sunday Jul 30, 2017 #

running road/trails warm up/down 34:00 [1] 5.0 km (6:48 / km) +25m 6:38 / km
slept:5.5 shoes: Fila

Worked in the morning. Easy run at Laurel Creek. Before going back to work in the evening. Crap. I do not miss night shift

Saturday Jul 29, 2017 #

running road/trails warm up/down 18:45 [2] 2.8 km (6:42 / km) +30m 6:21 / km
slept:6.0 shoes: Fila

Columbia

running road/trails race 35:15 intensity: (20:00 @4) + (15:15 @5) 6.7 km (5:16 / km) +225m 4:30 / km
shoes: Fila

my loop @ Columbia

Friday Jul 28, 2017 #

gym ex & stretching 10:00 [1]
slept:7.5

running road/trails 35:00 intensity: (10:00 @1) + (25:00 @2) 5.4 km (6:29 / km) +50m 6:12 / km
shoes: Asics white 17

towards hydrocut

running road/trails intervals 20:00 [4] 4.6 km (4:21 / km) +70m 4:02 / km
shoes: Asics white 17

10*2min (@ hydrocut .. 370 to 510)

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